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Full Body Workout

Jamie July 25, 2023

Squats:
Stand with your feet shoulder-width apart.
Bend your knees and lower your hips as if sitting back into a chair.
Keep your chest lifted and your back straight.
Lower until your thighs are parallel to the floor, then push through your heels to return to the starting position.
Aim for 3 sets of 12-15 reps if using your own body weight.
Aim for 3 sets of 8-10 reps if using weight such as a barbell squat.

Tip: Engage your core muscles and maintain proper form throughout the movement. Start with bodyweight squats and gradually add weights as you progress.

Push-Ups:
Start in a high plank position with your hands slightly wider than shoulder-width apart.
Lower your body by bending your elbows until your chest is just above the ground.
Push through your palms to straighten your arms and return to the starting position.
Aim for 3 sets of 10-15 reps.

Tip: Keep your core engaged and maintain a straight line from head to heels. If regular push-ups are too challenging, you can modify by performing them on your knees or against a wall. If push ups are easy for you, try adding a 4 second eccentric on the way down to make the set tougher.

Dumbbell Shoulder Press:
Hold a dumbbell in each hand at shoulder level, palms facing forward.
Press the dumbbells straight up overhead until your arms are almost fully extended. No need to lockout your elbows.
Slowly lower the dumbbells back to the starting position.
Aim for 3 sets of 8-10 reps

Tip: Keep your core tight, avoid arching your back, and maintain controlled movements throughout. Start with lighter weights and gradually increase as you gain strength.

Dumbbell Bent-Over Rows:
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
Bend forward at the hips, keeping your back straight and chest up, until your torso is nearly parallel to the ground.
Pull the dumbbells toward your waist, squeezing your shoulder blades together.
Slowly lower the dumbbells back to the starting position.
Aim for 3 sets of 8-12 reps.

Tip: Focus on pulling with your back muscles and avoid using momentum. Keep your core engaged and maintain a stable position throughout.

Lunges:
Stand with your feet hip-width apart.
Take a big step forward with your right leg and lower your body until both knees are bent at a 90-degree angle.
Push through your right heel to return to the starting position.
Repeat with the left leg.
Aim for 2 sets on each leg 12-15 reps.

Tip: Keep your upper body upright, engage your core, and ensure your knee does not go past your toes. Start with bodyweight lunges and add weights once you feel comfortable.

Plank:
Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
Engage your core muscles and hold the position, focusing on maintaining a neutral spine.
Hold for the desired duration.
Aim for 3 sets planking for 30 to 90 seconds each set.

Tip: Keep your glutes and core engaged to prevent your hips from sagging. If the high plank is too challenging, you can modify by performing the exercise on your forearms.
Remember to warm up before starting the workout and cool down afterward. Start with lighter weights or modifications if needed, and gradually progress as you become more comfortable and stronger. If possible, consult with a fitness professional to ensure the exercises are suitable for your specific needs and goals.